Push

A1: Scapular Push-Ups (PREP)

2 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. SQUEEZE those glutes too!

B1: Push-Ups

3 x 8-10 reps

Easy: Bench Medium: Flat Difficult: hands on blocks To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.

C1: Arnold Press

3 x 8-10 reps

Rotate the dumbbells as you are pushing tall. Work to get the feeling of work into the front of the shoulders. This can be done seated or standing. I’d recommend doing a warm-up set with a lighter weight before doing the three working sets!

D1: Dumbbell or barbell bench press

3 x 10-12 reps

You know the score here, chose whichever you prefer and work to a weight that gets you close to failure in around 10-12 reps.

E1: Anything Tricep

3 x 12-15 reps

These can be cable push downs, Ring Tricep Extensions, skull crushers or anything that isolates the triceps.